Breakfast Recipes: Easy and Portable

Let’s talk about breakfast.

Though scientific research has proven that skipping breakfast isn’t as detrimental as our parents and grandparents have made it seem, I still stand firm in my belief that breakfast is an essential part of your day.

In my opinion, breakfast sets the tone for the rest of your day of eating. Fueling your body with a nutritious breakfast may give you the energy you need to get through your morning and motivate you to continue to make healthy choices for the rest of your meals and snacks. Skipping breakfast or not getting enough nutrients in your breakfast could lead to a sluggish morning and heightened hunger later in the day, which could result in overeating.

In today’s busy world, convenience seems to conquer all. For those who have busy and/or rushed mornings, a healthy breakfast may not seem all that convenient. But I’ve complied 5 easy and portable recipes that prove that a healthy breakfast can indeed be convenient.

1. Baked Egg White CupsThe ultimate heat, grab and go breakfast. These cups are packed with protein from the egg whites and you have the freedom to get creative with the veggies or meats you want to add in. Make these at the beginning of the week and you’ll have a nutritious breakfast go-to all week.

Bake for 15-20 minutes or until an inserted toothpick comes out clean.

Allow cups to cool and either store or enjoy!

Serving Size: 2 egg cups Yield: 12 egg cups Total Time: 30 min.

2. POWER Muffins: Blueberry + Oatmeal + YogurtThese muffins have it all; whole grains, protein-packed Greek yogurt, and fresh blueberries – all things that will help you keep you fueled through a busy morning. These muffins are also a great kid-friendly grab-and-go breakfast option. They can be made ahead of time for the week or made in bulk + frozen.

3. Loaded Veggie Avocado Quinoa FrittatasYou can get your protein, carbs and fats all in this mini frittata, plus it is loaded with veggies (great for all your micronutrients). You can get creative and add in sweet potatoes or black beans to load these frittatas up even more!

Ingredients

1 cup uncooked quinoa

3 large eggs

3 large egg whites

1 cup spinach, chopped

2 tbsp. chopped cilantro

1 small red bell pepper, diced

¼ cup diced red onion

1 ripe avocado, diced

¼ tsp. salt

Instructions

Place quinoa in 2 cups of water, bring to a boil, reduce to low heat and cook for 15 minutes or until all the water is absorbed

Preheat over to 350°

Line a 12-cup muffin pan with baking cups and spray each liner with cooking spray

In a large bowl, beat together eggs + egg whites

Add in veggies, onion, seasonings and avocado

Fold in cooled quinoa

Divide evenly into muffin tins

Bake for 20-25 minutes or until egg is set and edges are a light golden brown.

4. Vanilla-Almond Chia Breakfast PuddingThis is a great breakfast for those who want to eat breakfast but don’t always have a big appetite when they wake up. This chia pudding is light on the macros but loaded with antioxidants, omega-3s, calcium and fiber. Make this pudding the night before, store it in Tupperware and it’s ready to go in the morning!

Ingredients

2 cups unsweetened almond milk

½ cup chia seeds

½ tsp. vanilla extract

1-2 tbsp. maple syrup or honey

Fruit + Nuts for toppings

Instructions

Combine almond milk, chia seeds, vanilla and sweetener in a bowl; mix well until mixture begins to thicken.

5. Overnight OatsThis happens to be one of my personal favorite portable breakfast recipes. Overnight oats are so simple to make and you can switch it up each time so you don’t get bored. The base is always the same but what you add to it will help to add variety to your oats.

Base Ingredients

½ cup oats

½-¾ cup milk of your choice

Add-in Options

Berries (strawberries, raspberries blueberries, black berries)

Banana

Tropical Fruit (mango, pineapple, papaya)

Protein Powder

Maple Syrup/SF syrup/honey

Topping Options

Nuts

Seeds

Granola

Nut butter

Instructions

Combine oats and milk into a Tupperware container

Mix in add-ins of your choice

Store overnight in refrigerator

Top with toppings of choice and enjoy!

Yield: 1 serving Total Time: 1-8 hours chilling

Let us know when you try some of these recipes and tell us how they turn out! We’d also love to hear how you put your own spin on these easy + portable breakfast recipes.

About Chelsea Bellinger

Chelsea Bellinger is the Director of Adult Fitness at DST North. Chelsea received a Bachelors of Science in Kinesiology from Miami University (OH). With a CPT certification through ACSM and background in Nutrition, Chelsea helps individuals improve their overall health through fitness and nutrition.

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